A Midweek Tornado Template - My Actifit Report Card: April 24 2024

Monday, April 24, 2024 - 2G - TORNADO - 60 Minutes

E = Endurance
S = Strength
P = Power

This week started off differently for me. Tiffany, my stepsons, and I stayed at a nearby Hilton hotel to celebrate the 17-year-old's birthday from Sunday noon through Tuesday morning. I worked out at Orangtheory Fitness Nona South Sunday morning before heading to the hotel. On Monday, I rested and did a quick workout at the hotel on Tuesday morning.

This morning, although Wednesdays are usually my scheduled rest day, I wanted to get my Orangetheory Fitness into gear, albeit later in the week than usual.

I didn't anticipate that today's template was the classic TORNADO template.

Orangetheory's Tornado class offers a distinctive and dynamic fitness experience. This fast-paced workout involves rotating through multiple stations, each featuring a diverse range of exercises. Typically, the class consists of three rounds, with each round comprising three stations focused on treadmill sprints, rowing exercises, and strength training. Participants switch between stations at set intervals, ensuring a continuous and intense workout.

My stats were ok considering that during a tornado we spend less time at each station than we normally do but it's fast paced and one of the most electric templates that Orangetheory puts out periodically.

I burned 667 calories, totaled almost 3000 meters on the rowers with a high of 464 WATTS OF POWER and a high of 13.2 mile per hour rowing speed and on the treadmill I total of 1 1/2 miles under 14 minutes and maintained speeds of at a minimum of 6.4mph and a high of 9 miles per hour on the final ALL OUt.

On the floor I kept it light with 20 and 25 pound dumbbells because heavier weights weren't really necessary.

We had burpees, neutral thrusters with shoulder presses, TRX explosive Low Rows, palms to elbows, sit up with rotations, squat jacks, alternating lunges, high knees and hammer curls. Squeezed into the template for today.

Today's Workout Recap

The Tornado Templates vary. The one we did today based on the work mentioned above was broken down as follows with the two groups rotating accordingly:

5 minutes:
2.5 minutes of Base Pace (moderate intensity)
1 minute of Push Pace (high intensity)
1 minute of Active Recovery (low intensity)
30 seconds of All-Out Effort (maximum intensity)

4 minutes:
2 minutes of Base Pace (moderate intensity)
1 minute of Push Pace (high intensity)
1 minute of Active Recovery (low intensity)

3 minutes:
1.5 minutes of Push Pace (high intensity)
1 minute of Active Recovery (low intensity)
30 seconds of All-Out Effort (maximum intensity)

We did each station for each time interval, so for example, the 5-minute breakdown happened at the rower, the floor, and then the treadmill, followed by the next rounds for 4 minutes, etc.

Tornados are pretty badass.

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3495
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in